Keeping Fit: Big four, before-work exercises

Monday

What can you do to break out of the winter rut without completely altering your morning schedule? I recommend beginning each day with the Big Four Before Work exercise program.

Welcome to winter, 2011. The days are too short, the nights are too long, the temperatures are cold, and you really don’t feel like exercising. In fact, you probably don’t even feel like getting out from under the warm blankets on these dark winter mornings.

Waking up and getting in gear for the day is a painfully slow process. What can you do to break out of the winter rut without completely altering your morning schedule? I recommend beginning each day with the Big Four Before Work exercise program.

Although brief in time (approximately five minutes), it is relatively comprehensive in terms of overall muscular conditioning. This easy-to-learn and not-too-tough-to-perform program includes three bodyweight exercises and one stretching exercise.

90-degree knee bends

The first bodyweight exercise is the 90-degree knee bend, which works most of your leg muscles, namely the front thigh, rear thigh and hip muscles.

You simply lower your body from a standing position until your knees are flexed to a 90-degree angle. To perform properly, lower your hips downward and backward so that your knees remain directly above your feet, and not in front of your feet.

Keep your back and head erect as you return to a standing position. For best balance and control, keep your feet slightly more than shoulder-width apart and place your hands on your hips. The downward movement should take about two and one half seconds and the upward movement should take about one second. Inhale during the downward actions and exhale during the upward actions. Do as many repetitions as you can in proper form, with a goal of 15 in about one minute.

90-degree push-ups

After a brief rest (about 30 seconds), your second bodyweight exercise is the 90-degree push-up for the chest, shoulder and arm muscles. This exercise may be performed from your feet, or you may put your knees on the floor if the straight-leg position is too difficult.

Begin with your hands on the floor, slightly wider than your shoulders, elbows extended and your torso and head in a straight line. Slowly lower your chest toward the floor until your elbows are flexed to a 90-degree angle. Maintain a relatively rigid body posture as you push up to the starting position.

The downward movement should take about two seconds and the upward movement should take about one second. Inhale during the downward actions and exhale during the upward actions. Do as many repetitions as you can in proper form, with a goal of 15 in about 45 seconds.

90-degree trunk curls

After a brief rest (about 30 seconds), your third bodyweight exercise is 90-degree trunk curl for the midsection muscles. Begin with your back on the floor, your feet on the floor, your knees flexed at a 90-degree angle and your hands lightly clasped behind your head. Slowly curl your upper back off the floor while pressing your lower back onto the floor.

Keeping your head in line with your torso, turn your trunk to the left (right elbow toward left knee), then return to the starting position. On your next repetition, turn your trunk to the right (left elbow toward right knee). Continue to alternate actions throughout the exercise. Take about one second for each upward movement and about two seconds for each downward movement. Exhale during the upward actions and inhale during the lowering actions. Do as many repetitions as you can in proper form, with a goal of 15 in about 45 seconds.

How to do a figure 4 stretch

Following your trunk curls, sit on the floor with your left leg straight and the right knee flexed to the outside so that your right foot contacts your left inner thigh. Reach your left hand slowly toward your left foot, and hold the stretched position for about 20 seconds.

Reverse leg positions with your right leg straight and the left knee flexed to the outside so that your left foot contacts your right inner thigh. Reach your right hand slowly toward your right foot, and hold the stretched position for about 20 seconds. This exercise stretches your lower leg, rear thigh, lower back, upper back and shoulder muscles, and it is a great way to finish your five-minute morning workout.

Wayne L. Westcott, Ph.D., teaches exercise science at Quincy College and consults for the South Shore YMCA in Quincy. He has written 24 books on strength training and physical fitness.

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